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As the weather is turning more summery in the UK, it’s time to dust off the grill, invite your guests over, and get those coals glowing. But before you slather on the sauces and throw on the sausages, here’s one ingredient that can elevate your BBQ game from basic to brilliant: extra virgin olive oil.
Used right, olive oil isn’t just good for you - it’s a BBQ game-changer. In this guide, we’ll explore why it deserves a starring role at your next barbecue, plus expert-backed do's and don’ts, practical grilling tips, and how to impress your guests with a healthier, tastier BBQ.
High-quality extra virgin olive oil brings a fruity, peppery complexity that lifts the natural smokiness of grilled foods - especially Mediterranean favourites like vegetables, lamb, and seafood.
Rich in monounsaturated fats and polyphenols, olive oil contributes to the protection of blood lipids from oxidative stress - especially when compared to other sources of fat. What this means in plain English is that certain natural compounds found in good quality extra virgin olive oil (called polyphenols, that are measurable in a lab) help protect the fats in your blood (like cholesterol or triglycerides) from being damaged by harmful molecules (called oxidative stress). Oxidative stress happens when there are too many free radicals in your body, ie. unstable molecules that can damage cells, proteins and DNA. When your blood lipids face oxidative stress they are more likely to stick to artery walls, which can lead to plaque buildup. This plaque narrows arteries and raises the risk of heart attacks and strokes. Polyphenols neutralise free radicals, reducing oxidative stress, ie. they prevent your blood fats from being damaged.
Brushed on veggies or proteins, olive oil keeps food from sticking and helps achieve that golden, delicious crisp without over-drying.
✔️ Do use olive oil as a marinade base
Mix it with herbs, garlic, lemon zest, and a touch of mustard or vinegar. It helps infuse meats and veggies with flavour and keeps them moist during cooking.
✔️ Do toss veg and halloumi in olive oil
Courgettes, aubergines, mushrooms, peppers, halloumi cheese and stone fruit such as peaches and apricots all love a generous coating of olive oil before grilling. It locks in moisture and caramelises their edges beautifully.
✔️ Do drizzle post-grill
High-polyphenol olive oil drizzled over grilled meats or corn right before serving adds an aromatic finish. Try it over steak with sea salt and a splash of lemon juice.
❌ Don’t use poor-quality oils
Low-grade, unfiltered or old olive oils can become rancid and burn fast when heated. Always use a fresh, well-stored, filtered extra virgin olive oil for optimal results.
❌ Don’t forget to rest meats
Let grilled meats sit for 10-20 minutes after cooking (preferably on a rack so they don't lie in their own juices), covered in a warm place. During this time, a drizzle of olive oil keeps them juicy and adds a burst of finishing flavour. Keep in mind that the meat temperature will continue to rise for a little while after you stop the cooking process, by as much as another 5-10 degrees Celsius, depending on the thickness of the meat you're cooking.
While olive oil is safe to use at moderate grilling temperatures, avoid using it directly over intense flare-ups or for deep-frying, as any oil can smoke excessively if overheated.
Rather than handling lots of different ingredients, try our naturally infused garlic olive oil with grilling veggies such as courgette, aubergine, peppers etc. Use Opus rosemary olive oil when marinading lamb chops or our Mediterranean-style chili olive oil to give chicken a bit of fire.
Keep this barbecue temperature guide handy and impress your guests with perfectly cooked meat every time. Whether it’s chicken kebabs, juicy lamb chops, or veggie skewers, safety and flavour go hand-in-hand when you BBQ like a pro.
| Meat Type | Level of Doneness | Internal Temp (°C) | Notes |
|---|---|---|---|
| Beef Steak | Rare | 50–52°C | Cool, red centre |
| Medium Rare | 55–57°C | Warm, red centre | |
| Medium | 60–63°C | Pink centre | |
| Medium Well | 65–67°C | Slightly pink | |
| Well Done | 70°C+ | Fully cooked | |
| Beef Burgers | Well Done | 71°C+ | Recommended minimum in UK for food safety |
| Lamb | Medium Rare | 57–60°C | Juicy and slightly pink |
| Medium | 63–66°C | Firm and pink | |
| Well Done | 70°C+ | Fully cooked | |
| Chicken (all parts) | Safe to eat | 74°C | Juices should run clear, no pink |
| Turkey | Breast | 74°C | |
| Thigh/Leg | 80–82°C | Needs higher temp due to denser meat | |
| Pork | Slightly Pink & Juicy | 63°C | Can be safe if sourced well and cooked properly |
| Fully Cooked | 71°C+ | Standard safe temp in the UK | |
| Sausages | Fully Cooked | 71°C+ | Ensure inside is no longer pink |
| Fish (e.g. Salmon, Cod) | Flaky & Opaque | 63°C | Flesh should separate easily with a fork |
For a fresh, vibrant side to your smoky mains, try this Greek-style salad:
Cucumber, cherry tomatoes, red onion, Kalamata olives, bell peppers and feta. Tossed with Opus extra virgin olive oil and Greek dried oregano
At Opus Oléa, we produce award-winning, high-polyphenol extra virgin olive oil from our family-run grove in Messinia, Greece. Our oil is:
Clean-filtered of suspended solid particles of olive skin and olive pulp, through a large paper filter very similar to a coffee filter, Opus is free of solids that when heated in any cooking process ignite, burn and smoke first. This mechanical (never chemical) unprocessed filtering method ensures a higher smoke point, purity and extended shelf life (it is those solid particles that also oxidise first, degrading the oil).
Rich in polyphenol antioxidants that naturally protect food and support your wellbeing
Drizzle, marinate, or dip - whatever your BBQ style, Opus Oléa brings out the best in every bite.
Enjoy National BBQ Week - and let your BBQ shine with the natural power of good Opus olive oil. 🫒🔥
